hehehe..kaya nating tanggalin yan...wag tayo papatalo sa taba..ngayon pa lumalamig..bawal sila matulog ngayon..malamig pala huh...gising sila sa cardio at exercise!!kala nila...
back to gym after a week's rest. topak pa din left elbow ko.
week10
day 1
shoulders & tri's
warmup : db presses 12/10/8 = 30/40/50kg
rotator cuff rotations in between sets
working sets:
standing db presses 4/6/5 = 60kg/50kg
seated bb military press 2 x 5 = 55kg
db side laterals 2 x 6 = 30kg ss 1 x 4 = 40kg
tri pressdowns 3 x 5 x 90lbs
1 db seated tri extension 1 x 7 = 30kg
reverse dips 1 x bw = 12reps
db lying tri extensions 1 x 8 = 20kg
tried shortening my rest times to 20secs, bilis naubos gas ko. hehehe.
warmup: standing calve raise 60kg x 12 / 70kg x 10 / 80kg x 8
working sets:
standing calve raise 3 x 8 = 100kg
(ghetto version) hack machine alternating calf raise = BW x F / 80kg x 2
smith machine squats 4 x 5,4,4,4 = 100kg, 105kg
smith vertical leg press 2 x 8 = 105kg
sldl 3 x 7,6,6 = 70, 80kg
@lastresort
so true.. kahapon parang "meh, walang wenta workout.." now may doms, ayus din pala. heheheday 3 Back & Abs
warmup: lat pulldowns 100x12 / 110x10 / 130 x 8
hanging lat stretches in between @ shoulder stretches din.
working sets:
lat pulldowns 3 x 5 = 130lbs + 10kg
vbar pulldowns 2 x 5 = 130lbs + 10kg
cable rows 3 x 10,6,5 = 130lbs +10kg / 130lbs + 20kg / 130lbs + 30kg
^mcgyver mod ulet tinalian ko nang plates gamit utp cable.
alt. db rows 2 x 5 = 40kg
leg lifts 2 x 15reps
cable crunches 2 x 12 = 60lbs
day 4 Chest & Traps
warmup: incline db press 12x50kg /10x60kg / 6 x 70kg
rotator cuff rotations @ pec stretches in between
working sets:
incline db press 3 x 5,4,3 = 70kg
[size=xx-small](palms facing in @ bottom)[/size]
flat db press 2 x 4 = 70kg
decline db press 2 x 6,5 = 60kg
inc. db flys 2 x 15 = 20kg
[size=xx-small](pronated grip)[/size]
bb shrugs 2 x 10,6 = 110, 120kg
db shrugs 2 x 6 = 100kg
^feeling ko mali warmup ko... adjust ko na lang next week. bilis ko nanghina.
warmup: e-z bar curls 12x30kg / 10x35kg | minimal rest & bicep streches lang nang konti.
working sets:
ez-bar curls 2 x 6 = 40kg
db hammer curls 2 x 6 = 50kg
db concentration curls 2 x 5 = 20kg
leg lifts 2 x 15reps
cable crunches 2 x 12 = 60lbs
oo ds.. meron yung olympic size plates na corresponding lbs. pero sanay na ko sa kgs. pag bakasyon ko dyan sa pinas malamang todo compute na naman ako sa gym.
now lang ako nakapag update ulet. sinipag mag type.
week11
day 1
shoulders & tri's
warmup : db presses 12/10/8 = 30/40/50kg
rotator cuff rotations in between sets
working sets:
standing db presses 3/3/5 = 60kg/50kg
seated bb military press 2 x 6 = 55kg
db side laterals 2 x 8 = 30kg ss 1 x 4 = 40kg
tri pressdowns 3 x 5 x 90lbs
reverse dips 2 x 12 = bw+20kg plate
1 db seated tri extension 1 x 7 = 30kg
warmup: standing calve raise 60kg x 12 / 70kg x 12 / 80kg x 12
working sets:
standing calve raise 3 x 110 = 110kg
[size=x-small](ghetto version)[/size] hack machine alternating calf raise 2 x 12 = BW + 110kg
smith machine squats drop sets 4 x 5,3,3,3 = 110,105,95,75kg
smith vertical leg press 2 x 8 = 110kg
sldl 3 x 6 = 80kg
day 3 Back & Abs
warmup: lat pulldowns 100x12 / 110x10 / 130 x 8
lat, shoulder stretches in between
working sets:
lat pulldowns 3 x 5 = 130lbs + 10kg
vbar pulldowns 2 x 8,5 = 130lbs + 10kg, 130lbs + 20kg
cable rows 3 x 6 = 130lbs + 20kg
alt. db rows 2 x 5 = 40kg
leg lifts 2 x 20reps
cable crunches 2 x 12 = 70lbs
day 4 Chest & Traps
warmup: incline db press 12x50kg / 10x60kg
rotator cuff rotations
working sets:
incline db press 3 x 5 = 70kg
flat db press 3 x 5 = 70kg
decline db press 2 x 6 = 60kg
inc. db flys 2 x 10 = 30kg
[size=x-small](pronated grip)[/size]
bb shrugs 2 x 6 = 120kg
db shrugs 2 x 6 = 100kg
day 5 Biceps and Abs
warmup: e-z bar curls 12x30kg / 8x40kg
working sets:
ez-bar curls 2 x 4 = 45kg
db hammer curls 2 x 6 = 50kg
db concentration curls 2 x 5 = 20kg
leg lifts 2 x 20reps
cable crunches 2 x 15 = 60lbsweek12
day 1
shoulders & tri's
warmup : db presses 2 x 12 = 40kg
rotator cuff rotations in between sets
working sets:
standing db presses 3 x 5 = 50kg
seated bb military press 2 x 6 = 50kg
db side laterals 2 x 7 = 30kg ss 1 x 3 = 40kg
tri pressdowns 3 x 6 = 80lbs
reverse dips 2 x 12 = bw+20kg plate
1 db seated tri extension 1 x 7 = 30kg
warmup: standing calve raise 3 x 15 = 100kg
working sets:
standing calve raise 3 x 8 = 120kg
[size=x-small](ghetto version)[/size] hack machine alternating calf raise 2 x 15 = BW + 100kg
smith machine squats 4 x 5 = 100kg
smith vertical leg press 2 x 10 = 110kg
sldl 3 x 6 = 80kg
day 3 Back & Abs
warmup: lat pulldowns 2 x 12 = 120lbs
lat stretches in between
working sets:
lat pulldowns 3 x 5 = 130lbs + 15kg
vbar pulldowns 2 x 8 = 130lbs
reverse pull-ups 2 x 12reps
[size=x-small](^sira yung cable row had to replace exercise)[/size]
alt. db rows 2 x 5 = 40kg
leg lifts 2 x 20reps
cable crunches 2 x 15 = 60lbs
day 4 Chest & Traps
warmup: incline db press 15x50kg / 10x60kg
rotator cuff rotations
working sets:
incline db press 3 x 6 = 70kg
flat db press 2 x 5 = 70kg
decline db press 2 x 6 = 60kg
inc. db flys 2 x 15 = 20kg
[size=x-small](pronated grip)[/size]
bb shrugs 2 x 8 = 110kg
db shrugs 2 x 8 = 100kg
day 5 Biceps and Abs
warmup: e-z bar curls 2 x 10 = 35kg
working sets:
ez-bar curls 2 x 6 = 40kg
db hammer curls 2 x 6 = 50kg
db concentration curls 2 x 5 = 20kg
leg lifts 2 x 20reps
cable crunches 2 x 20 = 50lbs
Comments
dami ko monster poundages sa bilbil do-donate ko sa africa. hehehe!
donbuh, sa dami kasi nitong poundages ko pwede pang continent. hehehe! ikaw na lang sa archipelago.
pahiran ko muna nga itong siko ko nang Rumafen.
week10
day 1
shoulders & tri's
warmup : db presses 12/10/8 = 30/40/50kg
rotator cuff rotations in between sets
working sets:
standing db presses 4/6/5 = 60kg/50kg
seated bb military press 2 x 5 = 55kg
db side laterals 2 x 6 = 30kg ss 1 x 4 = 40kg
tri pressdowns 3 x 5 x 90lbs
1 db seated tri extension 1 x 7 = 30kg
reverse dips 1 x bw = 12reps
db lying tri extensions 1 x 8 = 20kg
tried shortening my rest times to 20secs, bilis naubos gas ko. hehehe.
legs & calves
stretches - ham, quad, calves, glutes
spinal stretches din. knee rotations ba yun? basta yung pinag didikit yung knee @ iniikot clockwise / counterclockwise
warmup: standing calve raise 60kg x 12 / 70kg x 10 / 80kg x 8
working sets:
standing calve raise 3 x 8 = 100kg
(ghetto version) hack machine alternating calf raise = BW x F / 80kg x 2
smith machine squats 4 x 5,4,4,4 = 100kg, 105kg
smith vertical leg press 2 x 8 = 105kg
sldl 3 x 7,6,6 = 70, 80kg
trainee lang po ako.. di pang gold's ang aking figure, pang tanso lang. hehehe!
so true.. kahapon parang "meh, walang wenta workout.." now may doms, ayus din pala. heheheday 3 Back & Abs
warmup: lat pulldowns 100x12 / 110x10 / 130 x 8
hanging lat stretches in between @ shoulder stretches din.
working sets:
lat pulldowns 3 x 5 = 130lbs + 10kg
vbar pulldowns 2 x 5 = 130lbs + 10kg
cable rows 3 x 10,6,5 = 130lbs +10kg / 130lbs + 20kg / 130lbs + 30kg
^mcgyver mod ulet tinalian ko nang plates gamit utp cable.
alt. db rows 2 x 5 = 40kg
leg lifts 2 x 15reps
cable crunches 2 x 12 = 60lbs
day 4 Chest & Traps
warmup: incline db press 12x50kg /10x60kg / 6 x 70kg
rotator cuff rotations @ pec stretches in between
working sets:
incline db press 3 x 5,4,3 = 70kg
[size=xx-small](palms facing in @ bottom)[/size]
flat db press 2 x 4 = 70kg
decline db press 2 x 6,5 = 60kg
inc. db flys 2 x 15 = 20kg
[size=xx-small](pronated grip)[/size]
bb shrugs 2 x 10,6 = 110, 120kg
db shrugs 2 x 6 = 100kg
^feeling ko mali warmup ko... adjust ko na lang next week. bilis ko nanghina.
warmup: e-z bar curls 12x30kg / 10x35kg | minimal rest & bicep streches lang nang konti.
working sets:
ez-bar curls 2 x 6 = 40kg
db hammer curls 2 x 6 = 50kg
db concentration curls 2 x 5 = 20kg
leg lifts 2 x 15reps
cable crunches 2 x 12 = 60lbs
+1, san ka based sir bards?
dito sir,... puntahan mo rin ako ha...
work ako dito sa saudi.
@prolevelz
pag may extra ako moolah mag t-tour ako sa pinas. balita ko madami daw magagandang beb... este tanawin dyan! :P hehehe!
nyahahah!
[/quote]
keep it up bro! parang vin diesel lang. ganyan gusto kong katawan! malapad! lalaking lalaki ang dating
week11
day 1
shoulders & tri's
warmup : db presses 12/10/8 = 30/40/50kg
rotator cuff rotations in between sets
working sets:
standing db presses 3/3/5 = 60kg/50kg
seated bb military press 2 x 6 = 55kg
db side laterals 2 x 8 = 30kg ss 1 x 4 = 40kg
tri pressdowns 3 x 5 x 90lbs
reverse dips 2 x 12 = bw+20kg plate
1 db seated tri extension 1 x 7 = 30kg
day 2
legs & calves
stretches - ham, quad, calves, glutes
spinal stretches din. knee rotations.
warmup: standing calve raise 60kg x 12 / 70kg x 12 / 80kg x 12
working sets:
standing calve raise 3 x 110 = 110kg
[size=x-small](ghetto version)[/size] hack machine alternating calf raise 2 x 12 = BW + 110kg
smith machine squats drop sets 4 x 5,3,3,3 = 110,105,95,75kg
smith vertical leg press 2 x 8 = 110kg
sldl 3 x 6 = 80kg
day 3 Back & Abs
warmup: lat pulldowns 100x12 / 110x10 / 130 x 8
lat, shoulder stretches in between
working sets:
lat pulldowns 3 x 5 = 130lbs + 10kg
vbar pulldowns 2 x 8,5 = 130lbs + 10kg, 130lbs + 20kg
cable rows 3 x 6 = 130lbs + 20kg
alt. db rows 2 x 5 = 40kg
leg lifts 2 x 20reps
cable crunches 2 x 12 = 70lbs
day 4 Chest & Traps
warmup: incline db press 12x50kg / 10x60kg
rotator cuff rotations
working sets:
incline db press 3 x 5 = 70kg
flat db press 3 x 5 = 70kg
decline db press 2 x 6 = 60kg
inc. db flys 2 x 10 = 30kg
[size=x-small](pronated grip)[/size]
bb shrugs 2 x 6 = 120kg
db shrugs 2 x 6 = 100kg
day 5 Biceps and Abs
warmup: e-z bar curls 12x30kg / 8x40kg
working sets:
ez-bar curls 2 x 4 = 45kg
db hammer curls 2 x 6 = 50kg
db concentration curls 2 x 5 = 20kg
leg lifts 2 x 20reps
cable crunches 2 x 15 = 60lbsweek12
day 1
shoulders & tri's
warmup : db presses 2 x 12 = 40kg
rotator cuff rotations in between sets
working sets:
standing db presses 3 x 5 = 50kg
seated bb military press 2 x 6 = 50kg
db side laterals 2 x 7 = 30kg ss 1 x 3 = 40kg
tri pressdowns 3 x 6 = 80lbs
reverse dips 2 x 12 = bw+20kg plate
1 db seated tri extension 1 x 7 = 30kg
day 2
legs & calves
stretches - ham, quad, calves, glutes
spinal stretches din. knee rotations.
warmup: standing calve raise 3 x 15 = 100kg
working sets:
standing calve raise 3 x 8 = 120kg
[size=x-small](ghetto version)[/size] hack machine alternating calf raise 2 x 15 = BW + 100kg
smith machine squats 4 x 5 = 100kg
smith vertical leg press 2 x 10 = 110kg
sldl 3 x 6 = 80kg
day 3 Back & Abs
warmup: lat pulldowns 2 x 12 = 120lbs
lat stretches in between
working sets:
lat pulldowns 3 x 5 = 130lbs + 15kg
vbar pulldowns 2 x 8 = 130lbs
reverse pull-ups 2 x 12reps
[size=x-small](^sira yung cable row had to replace exercise)[/size]
alt. db rows 2 x 5 = 40kg
leg lifts 2 x 20reps
cable crunches 2 x 15 = 60lbs
day 4 Chest & Traps
warmup: incline db press 15x50kg / 10x60kg
rotator cuff rotations
working sets:
incline db press 3 x 6 = 70kg
flat db press 2 x 5 = 70kg
decline db press 2 x 6 = 60kg
inc. db flys 2 x 15 = 20kg
[size=x-small](pronated grip)[/size]
bb shrugs 2 x 8 = 110kg
db shrugs 2 x 8 = 100kg
day 5 Biceps and Abs
warmup: e-z bar curls 2 x 10 = 35kg
working sets:
ez-bar curls 2 x 6 = 40kg
db hammer curls 2 x 6 = 50kg
db concentration curls 2 x 5 = 20kg
leg lifts 2 x 20reps
cable crunches 2 x 20 = 50lbs